F3 Knoxville

Category: The Dog Pound

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

The Kraken Strikes Back

THE SCENE: Either low 70’s or upper 60’s not sure.  But it wasn’t humid and it felt good outside.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

THA-THANG:

RAW style Kraken with CMUs.  8 cones in a circle.  Once you complete your current station, run a lap with your CMU around the circle to the next station.

  • Overhead Press x 50
  • Curls x 50
  • Tricep Press x 50
  • Blockies x 25
  • Squats x 50
  • Walking Lunge around the circle
  • V-up x 30
  • Alternating hand block merkins x 50
  • Upright Row x 50
  • Deltoid Raise x 50
  • Calf Raise x 50
  • Bear Crawl around the circle
  • Mr. Spectacular x 25
  • Blockey Hurley x 30
  • Side Lunge x 30
  • Colt 45’s

MARY:
No MARY at RAW

COUNT-OFF & NAME-O-RAMA
Wall Ball, Cavalier, Bartman

CIRCLE OF TRUST/BOM:
Be Thankful.   Simple concept – be thankful for the people and circumstances in your life.   We seem to be going through a particularly rough season of illness and disease within our PAX.  Be thankful for what you do have.

MOLESKIN:

ANNOUNCEMENTS:

Keep going, don’t give up. Plank destroyers for all!

THE SCENE: Nice balmy morning at the dog pound.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

 

THA-THANG:

Mossied over the the dock area.

rounding the parking lot stopping at every light pole we do the follow exersies. 1 per pole

  • plank destroyers
  • crabets
  • donkey kicks
  • mountain climbers
  • Freddy Mercurys
  • burpees
  • squat walkers
  • iron mikes
  • monkey humpers
  • peter parkers

COUNT-OFF & NAME-O-RAMA
11 HIMS made it happen today.
CIRCLE OF TRUST/BOM:
Thank you guys for coming and pushing me. This group keeps me aright in a busy and crazy life.
MOLESKIN:
hold me accountable to Q once a month at least.

Throwback Thursday Beatdown

THE SCENE:
 60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep) 
Run back across court and do  2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.


COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.

Rain or Shine

THE SCENE: Beautiful and rainy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x SSH

Random arm and leg stretches

THA-THANG:

4 cones around the track. Do the first exercise then run to next cone and continue with that until the 4th cone. Increasing each exercise amount until 28 then decrease by 7 until you are back to 7 reps.

  • 7 – Burpees
  • 14 – Up and under (per side)
  • 21 – Rosalitas
  • 28 – Plank and Sprint – 4 count to 28 and then sprint to next cone
  • 21 – Superman/reverse superman (21 Mississippi count then roll to 6 for the same count)
  • 14 – Imperial Squat Walker
  • 7 – Mountain merkins (right, left, right, left) then 2 merkins; equals 1 rep. (We didn’t quite make it here)
  • Got in a little over 3 miles of running.

MARY:
Nada
COUNT-OFF & NAME-O-RAMA
6 HIMs.
CIRCLE OF TRUST/BOM:
Pray for even those that are bitter and you don’t want to be around.
MOLESKIN:
Prayers for lady junk, Bearded lady travels and mouthwash youth excursion
ANNOUNCEMENTS: